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Athlete Date Sort Location Workout Name Description Results
Mikey Bernick 10/30/2015 Vintage CrossFit None 27-21-15-9 reps of
Calorie Row
Power Snatch, 75/55		 10m 15s
Performed as RX
Mikey Bernick 10/28/2015 Vintage CrossFit None AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20		 4 rounds 20 reps
Performed as RX
Mikey Bernick 10/28/2015 Vintage CrossFit None 5 sets, building
3 Push Press + 2 Push Jerks + 1 Split Jerk with 3-second pause in the split before standing		 155 lbs
Performed as RX
Mikey Bernick 10/27/2015 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 14m 14s
Performed as RX
Mikey Bernick 10/24/2015 Vintage CrossFit None 2 Rounds for Time
1000m Row
50 Weighted Sit-ups (35/25)
800m Run		 21m 05s
Performed as RX
Mikey Bernick 10/14/2015 Vintage CrossFit None 3 Rounds
21 Cal Row
15 Toes to Bar
9 Hand Stand Push Up		 10m 00s
Performed as RX
Mikey Bernick 10/13/2015 Vintage CrossFit None 13 min AMRAP
50 Wall ball (20/14)
30 Power Snatch (75/55)
40 Wall Ball (20/14)
30 Power Snatch (95/65)
30 Wall Ball (20/14)
30 Power Snatch (115/75)
20 Wall Ball (20/14)
30 Power Snatch (135/95)
10 Wall Ball (20/14)
Power Snatch (155/105)		 180 reps
Performed as RX
Mikey Bernick 10/07/2015 Vintage CrossFit None Overhead Squat
In 15 minutes work up to a Heavy Triple		 155 lbs
Performed as RX
Mikey Bernick 10/07/2015 Vintage CrossFit None Every minute on the minute until failure
20 Double Unders
1 Squat Snatch (115/75)
*Add 1 rep to Squat Snatch after each successful round		 5 rounds 24 reps
Performed as RX
Mikey Bernick 10/06/2015 Vintage CrossFit None 5 Sets Each for Reps
2 min AMRAP
20/18 Cal Row
AMRAP Toes to Bar
2 min Rest		 55 reps
Performed as RX
Mikey Bernick 09/28/2015 Vintage CrossFit None 3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees		 2m 52s
Performed as RX
Mikey Bernick 09/17/2015 Vintage CrossFit None Deadlift 2-2-2-2-2-2-2-2-2-2
- Work at 60-70% 1RM (keep it the same; focus on technique/consistency)
- 30 sec rest		 265 lbs
Performed as RX
Mikey Bernick 09/17/2015 Vintage CrossFit None 20 min AMRAP
400m Run
Max Reps Unbroken Wall Ball (14/10)
*Start a new round any time a set of wall balls is broken
*Score is number of Wall balls		 198 reps
Performed as RX
Mikey Bernick 09/16/2015 Vintage CrossFit None Shoulder Press 5-5-5-5-5 (65-70%) 107 lbs
Performed as RX
Mikey Bernick 09/16/2015 Vintage CrossFit None 50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight) 		11m 03s
Performed as RX
Mikey Bernick 09/11/2015 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 15m 50s
Workout Scaled
Mikey Bernick 09/10/2015 Vintage CrossFit None AMRAP 20
Row 500m
30 Pushups
30 Second L-Sit hold on paralettes (scale to tucked knee hold on paralettes or elbows and toes plank hold)		 4 rounds 330 reps
Workout Scaled
Mikey Bernick 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 155 lbs
Performed as RX
Mikey Bernick 09/08/2015 Vintage CrossFit None AMRAP 8
50 Double Unders
15 Power Snatch 95/65		 3 rounds 16 reps
Performed as RX
Mikey Bernick 08/26/2015 Vintage CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters		 7 rounds 1 reps
Performed as RX
Mikey Bernick 08/25/2015 Vintage CrossFit Back Squat Day 8 Back Squat 3-3-3-3-3 @ 87%
Back Rack Hold 2x15 seconds @ 108%		 275 lbs
Performed as RX
Mikey Bernick 08/25/2015 Vintage CrossFit None 3 rounds
Row 500m
Rest 3 minutes

All out efforts, go for a PR		 1m 29s
Performed as RX
Mikey Bernick 08/24/2015 Vintage CrossFit None 21 Box Jumps 24/20"
9 Power Snatch, 115/75
15 Box Jumps
15 Power Snatch
9 Box Jumps
21 Power Snatch		 9m 29s
Performed as RX
Mikey Bernick 08/20/2015 Vintage CrossFit Back Squat Cycle Day 7 Back Squat 4-4-4-4-4 @ 82% 275 lbs
Performed as RX
Mikey Bernick 08/20/2015 Vintage CrossFit None 3 RFT
60 Double Unders
30 Wall Balls
15 Pullups (Advanced 25 Pullups)		 13m 32s
Performed as RX
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